The how and why of Sprouting

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A super healthy way to consume beans!

Since spring’s just around the corner I thought why not share something healthy with all of you. I know this is a longish post but I hope by the time you finish reading it you’ll understand the science behind sprouting better and also might want to try it out in your own kitchen!

Science behind sprouting

We already know these foods are nutrient dense powerhouses. But for our bodies to be able to absorb all that richness, we need to first understand the phytic acid connection.

PHYTIC ACID is found in all plant foods in variable amounts. It’s not all that bad because it attacks cancer cells and is also an antioxidant BUT when consumed, it binds to important minerals like iron, zinc, calcium, magnesium and copper in the gastrointestinal tract forming PHYTATES which can’t be absorbed and so are expelled from the body resulting in deficiencies of minerals mentioned.

Coming to the rescue is PHYTASE – an enzyme found in the plant food, that deactivates the phytic acid. Rye, wheat and buckwheat are high in this enzyme while oats and corn are pretty low.

We humans cannot produce this enzyme but we can use methods like SOAKING n SPROUTING to activate this enzyme.

Here is a simple and easy breezy way to start. To begin I assemble a few old pickle jars, poly mesh bags cut into squares and some rubber bands and some mung beans. That’s all! 

SOAK

1. Place the beans in the jar/s and wash them a couple of times with water until the drained water looks clean.

2. Pour room temperature water into the jar to completely submerge the beans.

3. Add some sea salt if soaking nuts, seeds and beans. This helps activate the phytase.

4. Cover the mouth of the jar with a square of poly mesh bag and keep it in place with a rubber band.

At the end of soaking period, you’ll notice that the size of the grains or beans has increased.

SPROUT

1. After the soaking period, wash and drain the water from the jar through the mesh a couple of times until water is clear.

2. Make sure that all the water has been drained out. Now slightly invert the jar at an angle over a folded towel or rack and cover that bowl with a cloth in a dark area of the kitchen away from direct sunlight.

3. Twice a day – morning and night or every 12 hours, rinse and drain the beans for the designated sprouting period.

This process removes some more phytic acid as well as releases the vitamins and makes the food a lot more digestible. As soon as the sprouts are ready, wash them one more time. I prepare only small amounts of sprouts at a time and cook them right after they are ready by gently boiling them in water OR by steaming them. I make sure that they are consumed in 1-2 days.

NOTE – It is very important to handle the sprouting process very meticulously using CLEAN hands, kitchen equipment and counter tops to reduce contamination and food borne illnesses such as Salmonella and E coli.

What’s the best way to eat sprouts?

Sprouts always carry a risk for contamination as they grow under moist conditions. So it is safer to COOK them before eating. They can be added to soups or stews or they can be sauteed in olive oil. You can 

Actually I choose to sprout only mung beans (I’ve got so used to them). But you can try black chickpeas also. The process is similar to that of mung beans. So give this a try this spring and share your experiences with me. Happy Sprouting!

 

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A tiny cabbage called Brussels Sprouts!

Many of you will agree with me on this – Brussel Sprout is NOT appealing – in taste or smell!! But did you know that it is one of the healthiest veggies around? Here are a few of the reasons it is a Hero!

1. It is very high in sulfur-containing substances called Glucosinolates (also found in kale, cauliflower, and broccoli ) that impart the pungent smell and taste. Along with a high concentration of vitamin K – these protect the body from a state of inflammation. And as you should know that long-standing inflammation in the body serves as the basis for diseases like cancer.

2. It is rich in Antioxidants like Vitamin C and Manganese which fight the bad guys – free radicals and protect the body from cancer.

3. It is also rich in Fiber which not only supports digestive health but also lowers cholesterol.

4. Believe it or not, it also provides Omega 3 fatty acids. So good for the brain and heart!

Here’s a very simple and healthy recipe that I would like to share with you. 

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Stir Fried Brussel Sprouts

Ingredients

1 12-16 oz frozen package Brussel Sprouts 

1 tablespoon olive oil

1/2 teaspoon cumin seeds

1/4 teaspoon red pepper flakes (if you like it hot)

Salt n Pepper to taste

Method

Microwave the Brussel Sprouts as directed. Empty and drain the sprouts. Heat a tablespoon of olive oil in a pan. Just as the oil begins to heat, add the cumin seeds and as they start crackling, add the sprouts to the pan. Turn up the heat to medium-high. Remember, they are already cooked in the microwave! So all they need is a good coat of olive oil and that charred roasted look. Shake the pan a couple of times. Turn off the heat and serve them hot and sizzling with a dash of salt and a sprinkle of black pepper.

Snack away!!

 

 

 

 

 

 

 

 

 

 

 

 

A chill busting, grounding soup to warm your souls!!


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Ingredients

1 tablespoon olive oil

1 (12 oz) frozen corn

1 medium size Russet potato

1 cup chopped zucchini

1 medium size onion chopped

4 cloves of garlic

1 Serrano pepper chopped

1 cup vegetable broth or water

½ cup coconut milk

Salt and Pepper to taste

1 tablespoon chopped cilantro

 

Method

Heat the oil. Add the garlic, onions and potatoes. Saute them until they turn light brown. Now add the corn, zucchini and serrano pepper. Saute for 4-5 minutes on medium high. Add the broth, salt and pepper and bring the mixture to a boil. Lower the heat and cook covered on medium low until potatoes are cooked. Stir in the coconut milk and cook for about 5 minutes. Turn off the heat and let the soup cool (maybe an hour or so).

Once the soup has come to room temperature, puree it in a blender until smooth. You can also sieve the soup to get a smoother texture. Serve the soup warm garnished  with cilantro.

                              

Keep those greens!

Beety Radishy Greens

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Here is an extremely simple and nutritious recipe to make the most out of the beets and radishes! While these veggies are very nutritious, their green are no less! Chop the tops of these vegetables and wash the greens several times in cold water. Drain them and use them right away or within 2 days while they are still fresh and crisp.

Beet greens are excellent sources of vitamins K & A and both calcium and magnesium. They also are a decent source of iron.

Radish greens are very rich in vitamin C and B6. They are also rich in anticancer compounds called sulforaphanes.

Moreover these greens are low calorie, cholesterol free and fiber rich foods which also helps in weight loss. 

Ingredients

Bunch of radish greens (about 2 cups)

Bunch of beet greens (about 2 cups)

3 cloves of garlic

1 tbsp of olive oil

1-2 tbsp water

1/8 tsp red chilli flakes 

Salt to taste

Method

Heat the pan on medium heat with the olive oil. Saute the garlic until slightly browned. Add the greens and saute for a minute. Add the water, salt and chili flakes. Cover the pan and let it cook for 5-6 minutes on low heat. Your greens are ready!

Serve hot. Tastes great as such or as a side dish.